The SKLZ Trainer Ball comes equipped with exercises and clear visuals printed directly on the ball that show you the muscles being targeted for a more complete, efficient full-body training session. The visuals include the recommended sets and reps you need for maximum results. The printed exercises are printed with clear, easy-to-follow demos on how to do each exercise correctly. It's like a fitness trainer and ball all in one. Get a true full-body workout when you layer the Trainer Ball's exercises together for a training session that flattens abs, increases your muscle's performance and improves your core strength and stability.